Photo: Is there tuna with low levels of mercury?

Albacore tuna is available year-round fresh, frozen, canned, or smoked.(Credit: Sifu Renka via Flickr)

There is such a thing as low-mercury tuna — albacore!

This is the best choice, allowing you to maximize the health benefits of high omega-3 fats, yet minimize contaminants like mercury and reduce unnecessary bycatch. Choose the most sustainably harvested type, caught by troll/pole from Canadian and U.S. Pacific waters. It's available year-round fresh, frozen, canned, or smoked.

Albacore tuna is low in fat, high in protein, with not only an abundance of heart healthy omega-3 fatty acids but antioxidant rich selenium, too. It's low in mercury and other pollutants because the fish are caught at a young age, before they accumulate high levels of toxins. The Environmental Defense Fund says we can safely eat up to four servings a month of albacore tuna.

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Steer clear of bluefin tuna. This species is large, fast, and tasty, but rare, like endangered species rare. Because Atlantic bluefin often sells for more than a thousand dollars a kilogram, it's being pushed ever closer to the brink of extinction. (So, don't be that guy.)

There are many more healthy and sustainable seafood options. Visit SeaChoice, Canada's most comprehensive sustainable seafood program to download a printable seafood guide (PDF).

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